Monday 14 WOD1 EMOM12 After each exercise perform 5 burpees 1: 7 Elevated Ring Rows 2: 7 Ring Dips 3: 7 TTB WOD2 400m Row 20 HSPU 400m Row 40 Wall Balls@9/7kg 400m Row 60 AKB Swings@ 24/20kg 400m Row 80 DU 400m Row 25min T.C. Tuesday 15 WOD1 3 and 3s 1 Snatch grip push … Continue reading 14/01/2019 – 20/01/2019
07/01/2019 WOD 1 EMOM20 6 Grip Switch Pull Ups (Switch at the top)30s Ring Hold30s Bar Tuck Hold12 Handstand Side Taps (Facing wall) WOD 2 10 Rounds for time of: 5 DB Power Snatch 5 DB Squat Snatch 5 DB SA OH Squats DB@ 22.5/15KG 20min T.C. 08/01/2019 EMOM12 3 Position Power Snatch x 3 … Continue reading 07/01/2019 – 13/01/2019
31/12/2018 WOD 1 EMOM 12 1. 30s Handstand Hold 2. 30s High Plank Hold 3. 20 Low Amplitude Kips WOD 2 6RFT 9 Deadlifts 3 Thrusters 6 Front Rack Lunges @60/42.5kg Then... Remaining time to hit a heavy C&J 25 min T.C. 01/01/2019 REST DAY 02/01/2019 WOD 1 Squat Snatch 8x2 - Progressive loading WOD … Continue reading 31/12/2018 – 06/01/2019
Monday 24 WOD 1 Clean Complex 6 Sets of: 1 Power Clean 1 Squat Clean 1 Push Jerk 1 Split Jerk *Building to a heavy set WOD 2 AMRAP 10 6 Devils Press 6 OH Walking Lunges 6 Pull Ups RX= 22.5/15KG Dumbbells Tuesday 25 REST DAY Wednesday 26 REST DAY Thursday 27 WOD 1 5 Rounds … Continue reading 24/12/2018 – 30/12/2018
